Pull Push Legs 6 days
Bulking
Intermediate
Dumbbell
Plan Details
The Pull Push Legs 6 days routine by SSTAN is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
https://liftvault.com/programs/strength/metallicadpa-ppl-template/
Routine detail
Day 1
Pull 1
Est. 0 min
6 exercises
Barbell Deadlift
1 Set x 5 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Reverse Fly
5 Sets x 20 Reps
EZ Bar Close Grip Curl
4 Sets x 12 Reps
Dumbbell Incline Hammer Curl
4 Sets x 12 Reps
Day 2
Push 1
Est. 0 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
EZ Bar French Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Day 3
Legs 1
Est. 0 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Hack Squat
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Barbell Standing Calf Raise
5 Sets x 12 Reps
Day 4
Pull 2
Est. 0 min
6 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Machine Assisted Chin-Up
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Dumbbell Reverse Fly
5 Sets x 20 Reps
EZ Bar Close Grip Curl
4 Sets x 12 Reps
Dumbbell Incline Hammer Curl
4 Sets x 12 Reps
Day 5
Push 2
Est. 0 min
7 exercises
Barbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
EZ Bar French Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Day 6
Legs 2
Est. 0 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Barbell Standing Calf Raise
5 Sets x 12 Reps
